Well, today you’re in luck. Below is a 6 week workout program that will help you build lean muscle.

Check it out, read its description, and let us know if you have any questions in the comments section below!

The Workout Program to Build Lean Muscle

The following workout is a 4 day split you can follow for the next 6 weeks to build lean muscle. It is written to focus on increasing hypertrophy by performing 2-4 exercises for each muscle group during that muscle’s training day, for 3-5 sets, and 6-12 reps (although we’ll keep everything 8+ here).

The rep tempo should be slow as time under tension plays a huge role in the amount of muscle damage that occurs during each exercise, a factor that is critical to building lean muscle. Aim for a 2/0/2 tempo and really try to focus on the muscle you’re targeting during each lift.

Lastly, rest periods between exercises and sets should be kept fairly short. You’ll want to keep it between 30-60 seconds of rest after each set, with 45 seconds being the sweet spot.

Day 4: Shoulders & Triceps

The Workout Program to Build Lean Mass FAQs

Below are a couple of the more frequently asked questions when it comes to building lean muscle.

If your question is not listed below, please don’t hesitate to ask us in the comments section following the article.

Q. Can I add exercises to this workout program to build more lean muscle?

You certainly can, but it is not necessary. Each muscle group is targeted with a fair amount of volume within this program.

Adding more exercises to the program probably won’t increase the amount of success you have with it. Building muscle takes time. After 6 weeks of this program, you’ll likely notice a fair amount of muscle growth, but fitness goals should be long term, not short sighted.

Q. What should I do after I finish the 6 week workout program?

After you have finished this 6 week workout program to build lean muscle, I’d recommend taking a week to deload.

Enjoy a little time away from the gym; I promise 1 week won’t be enough to lose all the gains you’ve made. During that time reassess your goals and celebrate the amount of lean muscle you’ve put on in the past 6 weeks.

If you want to continue on with the program after your deload week, you’re more than welcome to. Or your goals might change. In that case, check out our workouts database for a new routine.

Q. How should I eat during this workout program to build lean mass?

This will depend on your starting point. I always recommend people get to a healthy weight range for their body type. If you’re overweight and a beginner to hypertrophy based training, you might benefit from starting off in a calorie deficit.

If you’re underweight, or an otherwise intermediate-advance lifter, you’ll likely need to be in a calorie surplus to add on lean muscle mass.

After you’ve determined which is best for you, find your calorie needs using our bmr calculator.

Then, subtract or add ~250-500 calories from that number to put yourself in a deficit or surplus. Make that your new daily calorie goal and try to get there by eating your calories through whole food, nutrient-rich food sources.

Q. What kind of supplements should I take with this workout program to build lean mass?

Supplementation is going to be highly individualized.

If you struggle to meet your daily protein needs, a solid protein supplement will be extremely beneficial to you.

If you struggle to meet your daily calorie needs all together, then a mass gaining supplement could be beneficial to you to help you accomplish your goals.

One supplement that is cheap, effective, and backed by a lot of scientific research is creatine monohydrate.

Q. Can I do some extra workouts on my rest days?

Again, you can, but I wouldn’t recommend anything to strenuous. Recovery is crucial to the muscle building process.

If you’re going to do anything, do something light that you enjoy doing. I highly recommend recovery walks as a form of active recovery. You could also hit the foam roller and work on the mobility that is often lost during muscle building programs.

Q. Where are the abs?

Your abs are hit indirectly quite frequently with this program during all of the compound movements.

Since they are worked indirectly almost every training session, I don’t feel the need to target them with isolation work. If you find it would be beneficial to do so for your training goals, you’re more than welcome to check out our ab workouts database.

Also, it is important to note that compound exercises and lowering your body fat percentage is going to build a better, visible 6-pack over time than any amount of direct isolation work will.

Q. Anything else we should know to build lean muscle?

Building muscle takes a lot of time and effort. Not to mention, what you do outside of the gym is just as important as what you do inside of the gym.

Prioritize your diet. Get 7-9 hours of sleep each night. Eliminate unnecessary stress (meditate). And move every day (lightly on your recovery days).

Dear sir.. this looks like an ideal plan. I play a lot of tennis. Can I combine the both. I am 90 kilos and feel a weight in the range of 85 can help my movements better. Is there a way in which I can use this plan for improving my tennis fitness and strength levels

Hey Josh, this looks a great workout plan - will be ideal for my New Year goals! Can you recommend an alternative for the Machine Hack Squat (I don’t have one of these in my gym)? If I was to do 8 min Sprint intervals on a treadmill at the end of each workout, do you think this would have a negative impact on my results? Appreciate the help. Regards

Hey Josh. Great workout sir. Question. Will doing cardio on the rest days have a negative effect on the gains I'll see when the 6 weeks are up, or would it be better to just do this exercise and not do any running. And by cardio, I mean nothing more than 2 miles in under 20 minutes.

Thank you for your kind words! Cardio is always recommended in my opinion. From personal experience, I have a dog, and we go on long walks every morning and longer hikes every weekend. I've found this activity to be very beneficial for my recovery (active recovery).

When it comes to building muscle, just be sure you are in a caloric surplus and you'll be golden.

It depends haha. I'm a huge fan of both training styles: body part splits and full body workout 3xs a week.

Both can work. Ultimately it boils down to which you enjoy performing more and can consistently do over a long period of time. Honestly, I switch back and forth between the styles every half a year or so, depending on my work and social schedule. (usually body part splits in the winter, full body in the summer).

Neither is necessarily better than the other. It just depends on your time commitments and preferences.

Looks like a good workout. However, why would you train biceps with chest a day before you hit back? Biceps will be sore and fatigued and will hinder lat exercises. I would do chest with triceps and shoulders with biceps.

Thank you for your feedback! Glad you liked the workout. As I mentioned in a comment below, I'd set this program up for Mon, Tue, Thu, Sat and take my rest days on Wed, Fri, and Sunday. This would eliminate that issue while also allowing you to target the arm muscle groups twice a week (once directly, once indirectly).

That said, you're more than welcome to alter this template however you see fit to better meet your individual goals.

Hello, I've been going to the gym for 2 and half months now, i saw gains in the first month only and my body isn't changing after that, I eat above 120g protein and 300g carbs a day and I am on calorie surplus, 67kgs and 171cm, will this program help me building muscle? I am really unmotivated